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It's Been an Omega-3 Kind of Week! Sorting Through the Benefits & Hype. Why I've Become a Fan of Algal DHA for the Brain

 

 

 

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DHA May Help the Brain By Improving Blood Flow, Reducing Plaque Aggregation, & Reducing Inflammation

 

Fotuhi, M. et al.  Nature Clinical Practice.  Neurology.  5(3):140-152, March 2009.  "Fish consumption, long-chain omega-3 fatty acids and risk of cognitive decline or Alzheimer disease: a complex association."   Click on drawing to enlarge.

 

"Omega-3's in the brain do three things:

• They reduce inflammation
• They increase blood flow
• They're important for improving the structure & integrity of the brain's cellular membranes, and they reduce proteins associated with Alzheimer's disease. 

I think the best source [of omega-3's], in my opinion, is algal DHA, which is where fish get their omega-3's.    Algal is the most pure form, and algal DHA is a supplement that people can take.

[I] personally prefer DHA because it has been associated with reduced blood pressure, better HDL, better brain function.  And I have seen in some studies that there is plenty [of] compelling evidence that I would take it myself.

 My wife & I take 900 mg of algal DHA. 

And, you know, we're talking about children with ADHD.  I give it to my two daughters, who are five and seven--100 mg each.  It's like a dessert after dinner. We have our little DHA supplement. They have smaller amounts, obviously, than I do."

Dr. Majid Fotuhi chair of the Neurology Institute for Brain Health and Fitness, and assistant professor of neurology at Johns Hopkins University School of Medicine, interviewed on Diane Rehm's NPR 10/3/12 radio show, "Assessing the Health Benefits of Omega-3's".  Click here for the transcript

 

Oh, baby!  Omega 3's are back in the news again!  Big time.

But, if you only looked at the three "big news" articles highlighted below,  you may have decided to throw your hands up in the air & just quit worrying about this whole omega-3 business altogether.  One week they're good.  The next week they're not.

Not so fast! 

As always--there's more to the story.  Right?

It's high time to do a little omega-3 recap & pitch the benefits, in spite of these recent nay-saying studies.

• JAMA meta-analysis, September 12, 2012:  The latest meta-analysis of 20 clinical trials, involving 70,000 people concluded that supplementing with omega-3's won't reduce deaths from heart disease, sudden death, myocardial infarction or strokes.  This study has been criticized by many because it combined different trials, using different doses & sources of omega-3s; and most of the subjects already had heart disease & were on serious heart medications.  Hey, it's a supplement, a food, not a miracle worker.
  
• Archives of Internal Medicine meta-analysis, May 14, 2012:  Insufficient evidence that omega-3's can prevent a second cardiovascular event in people with a history of heart disease.  Hey, it's a supplement, a food, not a miracle worker.
• New England Journal of Medicine double-blind study, July 26, 2012:  1 gram of fish oil didn't reduce the risk of cardiovascular events in diabetics.  Hey, it's a supplement, a food, not a miracle worker.

Bottom line:  Omega-3's don't have super powers. They can't make up for years of eating a high-fat Western diet that's high in saturated fats, sugar, & omega-6's.   They can't make up for diabetes, a previous heart attack, being overweight, & sitting most of the day.

Prescribing omega-3 supplements without first measuring an individual's baseline level of omega-3 or their ratio of omega-6's to omega-3's is like giving someone a baby aspirin for a migraine---or a prescription pain pill for a hangnail.  It's dancing in the dark. 

But, you probably knew all that.

Omega-3's are essential fatty acids.   We need them.  We can't manufacture them in our bodies.  They curb inflammation.  They've shown benefits to the brain, blood pressure, the cardiovascular system, vision, mood, and learning.  But, more on that later.

BIG POINT TO REMEMBER:  The more grain-fed animals, fried foods, seed oils (like corn, soy & safflower), nuts & seeds, junk & snack food you're eating--the more inflammatory omega-6's you'll have stored in your body--and the more omega-3's you will need to consume.   If you eat less of the omega-6's, you'll need less omega-3's.  It's that simple.  Omega-3 & omega-6's compete for the same enzymes & position in our cells.  Susan Allport does a nice job explaining this:

 

"[W]hen a person on the normal American diet has plenty of extra fat around, let's say, 20 pounds, a huge amount of that is going to be these omega-6's.

And when they go on fish oil, [they're] not going to see that fish oil showing up in their membranes for a long time, because it's competing with those stored  omega-6's."

-Susan Allport, journalist & author of "The Queen of Fats", interviewed on Diane Rehm's NPR 10/3/12 radio show, "Assessing the Health Benefits of Omega-3's".  Click here for the transcript-

 

 

"..if you understand that food energy causes transient inflammatory insults and omega-6s amplify that into chronic injury and omega-3s moderate it, then you can tell people that the take home message is:

• Eat more omega-3s
• Eat less omega-6s
• Eat fewer calories per meal and stop smoking.  That's it."

 

-William Lands, PhD., a pioneer in the study of lipids, omega-3 fatty acids, and the effects of diet on disease, University of Michigan & NIH-

 

 

 

Before You Toss the Chia & Flax, Ditch Your Omega-3 Supplements, or Lose Confidence in Salmon -  Give a Listen to Dr. Melina Jampolis

 

Dr. Melina Jampolis is one of the few physician nutrition specialists in the country.  

She's not happy with the quality & conclusions of the latest JAMA study that minimizes the benefits of omega-3's.  Jampolis looked over all the 20 clinical trials in the JAMA meta-analysis & strongly disputes the authors' conclusions.

Don't miss her short rebuttal of the September JAMA omega-3 meta-analysis. 

 

Click Here for the Jampolis video if you don't see it on your screen

 

 

 

It's Been an Omega-3 Kind of Week

 

Here's what I've been reading this week to help me get a handle on the benefits (or the hype) of omega-3's. 

 

• "Assessing the Health Benefits of Omega-3"--Diane Rehm's October 3, 2012 NPR broadcast.    Rehm interviews four experts:  Dr. Majid Fotuhi, chair of the Neurology Institute for Brain Health and Fitness, and assistant professor of neurology at Johns Hopkins University School of Medicine (my personal fave--showing my omega-3 biases, here); Paul Coates, director of the Office of Dietary Supplements at National Institutes of Health; Thomas Sherman, associate professor of pharmacology at Georgetown University Medical Center; and Susan Allport, journalist and author of "The Queen of Fats".   Fascinating discussion--that confirmed my own admitted bias towards the importance of DHA for brain health--and the superiority of taking an algal supplement.   
• Can Omega-3's Slow Aging?  Hot-Off-The-Press Ohio State University research,  "Omega-3 supplements may slow a biological effect of aging."  In Dr. Janice Kiecolt-Glaser's study, published in Brain, Behavior, & Immunity, 106 healthy-but-overweight-50-somethings supplemented with 2 different doses of high-quality omega-3's for 4 months, lowered their inflammation levels by 15%, increased their telomere length (a biomarker of aging), & improved their omega-6 to omega-3 ratios.  The lower their ratios--the greater the increase in telomere length.  Translation: Longer telomeres=longer healthier life--or at least that's the theory.  Kiecolt-Glaser says that while the U.S. average ratio of omega-6's to omega-3's is 15-to-1,  a ratio of 4-to-1 or even 2-to-1 would be ideal.   Read more about omega-3's, slowing down aging, & telomeres below.
• "Questioning the Superpowers of Omega-3 in Diets", Melinda Beck in the October 1, 2012 Wall Street Journal.  Mostly good, but some questionable misinformation.  Beck examines the benefits of omega-3's in light of three recent studies that questioned their benefit in reducing deaths or cardiovascular events in people who had previous heart attacks or were at high risk for having one.  Beck, also takes a look at some of the recent omega-3 research & offers "a tantalizing mix of healing possibilities".
• Supplementing with algal DHA improves learning & memory function only in healthy middle-aged individuals.  It will not benefit or reverse dementia, cognitive dysfunction, or Alzheimer's.  Adults 55+: The Memory Improvement with Docosahexaenoic Acid (DHA) Study, or MIDAS, was the first large, randomized, double-blind and placebo-controlled study demonstrating the benefits of algal DHA in maintaining and improving brain health in older adults. The study indicated that the use of DHA improves learning and memory recall in healthy older adults with mild memory complaints.  485 healthy individuals ≥55  participated in the trial for 24 weeks, in 19 U.S. clinical sites.  This is the study that turned Dr. Majid Fotuhi into an algal DHA booster.  

 

 

 My Omega-3 Adventures - It's All About the Brain

Look, I'm serious about getting my daily supply of omega-3's.

I don't leave my "getting enough" up to chance.  Honestly, if you are eating a plant-based diet, like I am, you might not be getting enough omega-3's.  You have to be methodical about it.  Eat enough chia, hemp seed, or flax.   Greens help--but, they don't provide a significant amount.   Consider taking an algal omega-3 supplement.  Think about getting your blood levels tested.  I did.  That's why I now take an algal DHA supplement.

 

Credit:  Dr. Joanne L. Mumola Williams' blog, Foods for Long Life

 

It's a complicated process--and it's a good bet that you'll need a whole lot less of the omega-3's if you're plant-based & have ditched oils. 

But, bottom line, our bodies aren't so efficient at converting the plant-versions of omega-3's (ALA)--like chia, flax, greens, & walnuts--into DHA or EPA, the long-chain most benefiical omega-3's. 

And, even if you're eating enough very expensive wild salmon (the farmed won't quite do the job--it's grain-fed & high in omega-6's according to Thomas Sherman, professor of pharmacology at Georgetown Medical Center) to boost your levels, your likely taking in more mercury, toxins, heavy metals, pesticides, &  PCB's than you should. 

According to fish expert, Paul Greenberg, the only really safe source of salmon right now is from Bristol Bay, Alaska,  and those fisheries are now being threatened by copper mines that want to operate in that region--threatening to pollute those safe waters.

 

Here's what I'm taking to boost my omega-3's:

I add 1 1/2 tablespoons of chia to my morning oatmeal--about 3 grams of omega-3 ALA.  Nothing wrong with flax--I just like the taste & texture of chia better. 

On most days I also take an algal DHA/EPA (omega-3) supplement--320 mg DHA/130 mg EPA. I'm currently taking Ovega Algal Supplement--which is recommended by ConsumerLabs, the independent lab that tests supplements.  I've also taken Spectrum's Agal DHA.

Just by eating plant-based & no-added-oil I drastically lower the amount of omega-3's (in a supplement) I need to take--because I've cut out the biggest sources of omega-6's that compete for "cell-space" with omega-3's.  No need for those mega-prescription-strength fish oil capsules.  I'm not eating the typical omega-6 heavy Western diet.

 

Credit:  Dr. Joanne L. Mumola Williams' blog, Foods for Long Life

Sure, I know there's a whole laundry list of omega-3 benefits.  But, honestly, the only benefit that I can physically point to, is that I'm now free from joint aches, pains, & stiffness.  That wasn't always the case.  And maybe those omega-3's are part of the reason I'm almost always in a good mood. 

But, here's the REAL REASON, I'm religious about getting omega-3's into my diet. 

It's all about keeping my brain in working order.

Read on.  This study got my attention last year.

Low Levels of Omega-3 Fatty Acids May Cause Memory Problems

ST. PAUL, Minn. – A diet lacking in omega-3 fatty acids, nutrients commonly found in fish, may cause your brain to age faster and lose some of its memory and thinking abilities, according to a study published in the February 28, 2012, print issue of Neurology®, the medical journal of the American Academy of Neurology. Omega-3 fatty acids include the nutrients called docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

“People with lower blood levels of omega-3 fatty acids had lower brain volumes that were equivalent to about two years of structural brain aging,” said study author Zaldy S. Tan, MD, MPH, of the Easton Center for Alzheimer’s Disease Research and the Division of Geriatrics, University of California at Los Angeles.

For the study, 1,575 people with an average age of 67 and free of dementia underwent MRI brain scans. They were also given tests that measured mental function, body mass and the omega-3 fatty acid levels in their red blood cells.

The researchers found that people whose DHA levels were among the bottom 25 percent of the participants had lower brain volume compared to people who had higher DHA levels. Similarly, participants with levels of all omega-3 fatty acids in the bottom 25 percent also scored lower on tests of visual memory and executive function, such as problem solving and multi-tasking and abstract thinking.

The study was supported by the Framingham Heart Study’s National Heart, Lung, and Blood Institute and the National Institute on Aging.  

Tan, ZS et al.  "Red Blood Cell Omega-3 Fatty Acid Levels & Markers of Accelerated Brain Aging,"  Neurology 2012 Feb. 28; 78(9):658-64.

 

The "Best Brains" in the Neurology Study Had a DHA/EPA Level of 6.5%

 

When my omega-3 levels  were tested last March as part of a pilot omega-3 study, --without taking any kind of a supplement--& only using chia--my DHA/EPA levels were similar to the 75% "healthy brain" levels in the Neurology study--at 6.6%.  Pretty darn good.  Check out the chart below.

But, l'm still shooting to get that level up to the "low heart disease risk level" of 8%.   For comparison--the omega-3 levels of most Americans are at 4 to 5%.  And, honestly, my DHA levels could stand for a bit of a boost.

Although my omega 6 to omega 3 ratio of 5.8:1 was a lot better than the US average which ranges from 8.11:1 to 17:1---getting down to a ratio of 4:1 is my goal.

I hope to get retested after sticking to a daily algal supplement for 3 months.  Stay tuned.

 

The Neurology Study's DHA+EPA Omega-3 Index Levels

 

 

Ditch the Sugar & Go for the Omega-3s 

 

Like I said--it's been quite a week for omega-3 studies, and here's another one to help convince you that the 3's are good for the brain.

Ditch the sugar/fructose  & eat a diet sufficient in omega-3's for brain health!!  It worked for rats trying to find their way through a maze--maybe it will help us find our keys or glasses.  (And check out the Rat Race video at the bottom of this post.  See if that doesn't convince you.)

All the rats in this study were first trained to get through the Barnes Maze, before they started on their special diets. 

After just six weeks on the four respective diets, the rats on a high-fructose and omega-3 deficient diet (RED) took 6 times as long to get through the maze compared to rats on a diet sufficient in omega-3 and without fructose (GREEN).

This study was led by my fave UCLA brain/food researcher, Dr. Fernando Gomez-Pinilla, "'Metabolic syndrome' in the brain: deficiency in omega-3 fatty acid exacerbates dysfunctions in insulin receptor signalling and cognition" Journal of Physiology  2012 May 1;590(Pt 10):2485-99.  For a copy of the article, click here. 

 

Key Points in the article:

•We provide novel evidence for the effects of metabolic dysfunctions on brain function using the rat model of metabolic syndrome induced by high fructose intake.

•We describe that the deleterious consequences of unhealthy dietary habits can be partially counteracted by dietary supplementation of n-3 fatty acid.

•High sugar consumption impaired cognitive abilities and disrupted insulin signalling by engaging molecules associated with energy metabolism and synaptic plasticity; in turn, the presence of docosahexaenoic acid (DHA), an n-3 fatty acid, restored metabolic homeostasis.

•These findings expand the concept of metabolic syndrome affecting the brain and provide the mechanistic evidence of how dietary habits can interact to regulate brain functions, which can further alter lifelong susceptibility to the metabolic disorders.

 

 Rats on Diets - A Little Sugar (Fru) - And a Side of Omega-3's

 

 

 

What's Up With Telomeres & Aging?  The Studies Keep Showing an Omega-3 Connection

Ohio State University's Research is Just the Latest

 

Originally posted on January 23, 2010

A New Role for Omega-3? Lengthening Our Telomeres--A Key Marker for Aging, Longer Life, and Health. From JAMA & UCSF

 

 

 

 

 

"The main result of our study is that patients with high levels of Omega-3 fish oil in the blood appear to have a slowing of the biological aging process over five years as measured by the change in telomere length. It's also the first study that shows that a dietary factor may be able to slow down telomere shortening."   

 

-Ramin Farzaneh-Far, M.D., of the University of California at San Francisco, lead author of "Association of Marine Omega-3 Fatty Acid Levels with Telomeric Aging in Patients with Coronary Heart Disease"  JAMA 2010;303(3):250-257.

This week's big medical news story appeared in JAMA and it is one more reason why you want to be sure to get your Omega-3s everyday--while lowering your intake of the Omega-6s.

We already knew that the Omega-3s were amazing.

• They're anti-inflammatory and anti-clotting
• They prevent age-related cognitive decline
• They lower triglycerides
• They lower blood pressure
• They slow age-related macular degeneration
• They keep blood vessels flexible
• They lower depression
• They decrease joint stiffness in rheumatoid and osteo-arthritis
• They're necessary for fetal and infant brain development

 

So What Did The JAMA Heart And Soul Study Tell Us That We Didn't Already Know?

 

The UCSF researchers followed 608 outpatients with stable coronary artery disease for 5-8 years.  At the start of the study they measured everyone's levels of Omega-3's and the length of their leukocyte telomeres--which is a marker of aging.  Remember though--this was an observational study, not a gold-standard double-blind randomized controlled study.

Here's how the lead researcher Dr. Ramin Farzaneh-Far explains the results:

"The main result from our study is that patients with high levels of Omega-3's fish oil in the blood appear to have a slowing of the biological aging process over five years as measured by the change in telomere length."

"Patients with the highest levels of Omega-3 fish oils were found to display the slowest decrease in telomere length, whereas those with the lowest levels of Omega-3 fish oils in the blood had the fastest rate of telomere shortening, suggesting that these patients were aging faster than those with the higher fish oil levels in their blood."

"By measuring telomere length at two different times we are able to see the speed at which the telomeres are shortening and that gives us some indication of how rapidly the biological aging process is taking place in these patients."

What Are Telomeres And How Exactly Do They Affect The Aging Process?

 

 

PLASTIC TIPS ON SHOELACES—that’s the analogy often used to describe telomeres. They are the red caps sitting on the ends of these blue chromosomes. 

Just like plastic shoelace tips that keep the laces from fraying--the telomeres protect valuable genetic material needed for our cells to divide properly, and to repair worn-out cells.

They are also strong markers for aging (see the graph below and get depressed).  Not only do they shorten as we age, over time the telomeres can become damaged and shorten because of inflammation, smoking, obesity, or lack of exercise. 

Emmuanel Skorkalakes, of the Wistar Institue in Philadelphia, explains,

"When the telomeres become short, then you start cutting into actual chromosomes where there are genes essential for our body. To prevent the fraying DNA in all those aging cells from seeding maliganant tumors, the body turns them dormant. Your body shuts down more and more cells every day and you become old."

 

This week's JAMA study is just one more bit of evidence that shows how our lifestyle choices can affect telomere length--and promote healthy aging.

• A 2008 twin study published in the Archives of Internal Medicine compared the telomere length of exercising twins versus couch-potato twins.  After only 12 months, the telomere's of the exercising  showed the equivalent of being 10 years younger than their couch-potato siblings.  Click here to read about the study.
• A 2008 study led by Dr. Dean Ornish followed a group of men with early prostate cancer who made these lifestyle changes:  increased their fruit & vegetable consumption; limited their fat consumption to 10%; lowered their consumption of refined sugar; took vitamin supplements & fish oil; exercised for 30 minutes a day; and either meditated or did yoga for stress relief.  After only 3 months, 24 out of 30 men showed significant increases in their telomerase levels.  Click here to read about the study.
• A number of studies have also shown how stress can accelerate telomere shrinking, especially in caregivers of chronically ill children and the spouses of Alzheimer's patients.  One study even suggested that you can accelerate your biological age by as much as 17 years if you're exposed to what you perceive as high psychological stress!

 

All About Omega-3's.  Does It Really Have To Be Fish Oil?

Yes, the JAMA study used Omega-3 fish oil, but Omega-3s really originate in green leafy plants--not in fish.

MUST READ ARTICLE ALERT!  REALLY.  Susan Allport is a medical journalist/researcher who is an expert in "all things Omega-3".  She has written a brilliant article in the September 2009 issue of Prevention, "The Vanishing Youth Nutrient" that does an excellent job of explaining why we need Omega-3s in our diet, why so many physicians equate Omega-3 with fish, and why Omega-3 is sorely lacking in our diets.  Click here for the article.

• We can only obtain the Omega-3s through our diet. 
• They are essential to the healthy development of our brains--and they are found in the highest concentrations in our most active tissues: brains, eyes, hearts, the tails of sperm.
• The metabolism of every species on the planet is a function of the amount of Omega-3s in its tissues, according the Dr. Tony Hulbert of the University of Wollongong in Australia.  Think: Omega-3=growth, activity, energy.  Omega-6=hibernation, fat storage, belly fat.   Athletes take note:  high concentrations of omega-3s in muscle cells lead to improved athletic performance.
  
• Research from the 1980s showed fish-eating populations of Greenland and Japan had the lowest rates of heart disease.  That's why the Omega-3s became associated with fish--instead of with green plants.  And that's why the American Heart Association recommends fish or fish oil as our main source of Omega-3s.  Big Problem:  Fish are not a sustainable source of Omega-3s--there are simply not enough fish in the world's oceans.
• Big Point:  "Omega-3s are found in the green leaves of plants.  Fish are full of omega-3s because they eat phytoplankton (the microscopic green plants of the ocean) and seaweed.  They are what turn sunlight into sugars, the basis of life on Earth."
• You can get all your Omega-3s from green leafy vegetables, legumes, flax seeds, chia seeds (they have the highest level of any plant-click here to read more), or walnuts, grass-fed animals and their milk, or eggs, wild cold-water fish like salmon, highly purified fish oil supplements, or algae-sourced Omega-3 supplements.
• Big Point:  If you cut back on vegetable oils, processed foods, trans-fats, corn-fed meat, chicken and milk you will actually lower the amount of Omega-3s you need in your diet to balance the negative effects of the inflammatory, fat-promoting Omega-6s we are getting in our Western Diet.
• The ratio of Omega 6's to 3's should be between 4:1 and 2:1, or ideally 1:1.  Currently, for most Americans, the range for the ratio is anywhere between 8:1 and 17:1, in favor of heart-disease-causing Omega 6's. 
  

Why Is Our Diet So High in Omega-6s, And So Low In Healthy Omega 3's?

• Omega-6 fats come from the seeds of plants.  We need them--but we need far less of them than we are consuming--and we need them in just the right ratio to Omega-3s.  They promote blood clotting, inflammation, and cause us to "pack on the pounds".  Just like corn-fed beef.  Grass-fed or plant-fed animals and humans are naturally lower in fat!
• Big Point:  Omega-6s and Omega-3s are in constant competition to enter our cells.  Eat too many Omega-6s in the form of meat, oil, or processed food--and you'll be seriously deficient in Omega-3s.  Eat less Omega-6s, and your body won't need as many Omega-3s to function properly.
• Omega-3s began to disappear from our food supply when previously grass-fed animals began eating corn and soybeans, which are high in Omega-6s.  The factory-farm and feedlots replaced the family farm, and grass-fed meat, milk, and eggs became history.  Click here to read about King Corn's effect on our health.
• With farm subsidies for corn and soybeans, companies like Archer Daniels Midland figured out how to extract oil from these and other seed plants--giving us even more Omega-6s in our diet.
• The AHA and other health agencies encouraged us to use oil and margarine because they assumed these cholesterol-free oils were good for the heart.  Wrong!
• "Food chemists discovered that rancidity in packaged food was caused by the oxidation of some minor but pesky  fats: the Omega-3s."  So they removed them and extended the shelf-life of packaged food.
• Fewer and fewer of us are eating enough green leafy vegetables, fish, or flax to even put a dent into the "out-of-whack" Omega-6 to Omega 3 ratio.

I highly recommend you read Susan Allport's article in Prevention, as well as her book, The Queen of Fats.  She does an excellent job of explaining the good, the bad, and the ugly of the fat world.

If you need any more convincing on the wonders of Omega-3, watch Allport's brief video, The Rat Race, comparing rats fed on diets rich in Omega-3s with those fed on diets deficient in Omega-3s.

Click here if you've received this post via email and aren't seeing the video.

 

Professor Peter Lewis: I'm Fit, I Mountain Bike, But I Still Got Heart Disease. His Recipe for Reversal. Plus HGK's & Fat-Free Vegan's Sri Lankan Kale, Black Bean, Sweet Potato Mallung & A Daily Dose of Lignans to Prevent Breast Cancer

 

If you received this post via email, click here to get to the web version with a video & links.

Last Wednesday night, after my kids had arrived into town for Thanksgiving--as we were clearing the dinner table of our delicious dinner of Sweet Potato & Spinach Soup and Chef AJ's Thai Vegetable Noodles--Son #1 casually said to me:

 

Son #1:  Hey mom, did you see that video of Dr. Esselstyn--where he gets into a cab, and there's already another passenger sitting in it--and this guy says to him, "Aren't you Dr. Caldwell Esselstyn?"  

And then the guy in the cab tells Dr. Esselstyn how he's come all the way to LA from Wales just to hear him speak.   Turns out, many months before he was having chest pains--went to the emergency room, failed his stress test, got a load of pills, but, he didn't like the survival odds the doctors gave him. 

So he starts doing his own research to see how he can improve his odds of survival; finds Dr. Esselstyn's journal articles; decides to follow the diet---and now he's angina-free & off of all his meds.

Me:  What?  No, I never saw any video like that.  Where did you see it?  You never watch that kind of stuff.

Son #2:  Hmm.  Honestly, I'm not sure.  Could be that DIL #1 had it on her Facebook page or something like that.  Don't really know.  I think maybe her computer was sitting on the kitchen counter as I was making dinner one night--I felt like listening to something while I cooked--so I just clicked onto this video.   But, what an inspiring story.  And the whole thing was so random, how Dr. Esselstyn & this guy just happened to meet in a cab.

 

By now I was very curious.

You have to understand.  Son #1 hasn't even seen Forks Over Knives.  He avoids Facebook, and I can't imagine him watching a YouTube video that's over 6 minutes long--especially one on heart disease.  There's just no way.

So, I asked DIL #1 (his wife--my daughter-in-law) if she knew what Son #1 was talking about.   Turns out, this video was posted on Dr. Esselstyn's Facebook page, not long ago--we tracked it down--and I watched it.   (Note: I, also don't use Facebook--which explains why I never saw this video.  But, that should change in about a week.  Son #1 convinced me it was a good idea.  He, of all people??!!)

As for the video--I totally agree with Son #1.  It's a great story.  Two men randomly meet in a cab--and Peter Lewis ends up sharing his story with all of us!

Me to Son #1:  But, I'm still wondering why you bothered to watch this video through til the end.  Why??  Here's what he told me:

• It was such a random way that Dr. Esselstyn & Peter Lewis met.  And then, Dr. Esselstyn spontaneously asks him to speak to an large audience, without a bit of preparation.
• I was taken in because Peter was so fit--a mountain biker--and he still got heart disease. (Son #1 also mountain bikes & he's fit--maybe this hit close to home.)
• Plus, Peter is a professor, he understood the research, and he wanted better odds for survival than his doctors were offering him--with drugs or stents.

Am I the only one who hasn't seen this video!!

 

 

Peter Lewis, Mountain-Biker, Mathematics Professor From Cardiff Wales on Reversing His Heart Disease--Healthy Expo October, 2006

 

If you do not see the video about Peter Lewis, click here

 

I'm not a huge fan of posting YouTube videos.  Personally, I'm usually too inpatient to watch videos--and I figure, if I'm annoyed by them, maybe my readers are, too.   I prefer the written word.  It's much easier to refer back to. 

But, in this case--listening to Peter Lewis tell his own story is more compelling than just reading a transcript.

So, dear readers, I'm going to give you both--the video & my amateur transcript--not exactly word-for-word-but mostly.

 

Dr. Esselstyn:  Is Peter Lewis here?  Professor Peter Lewis of mathematics fame, from Cardiff? 

Peter, I wonder if I could get you to come up here a moment.  I've known Peter for about 25 minutes.  I was coming in from the airport & I crawled into this filled cab, and I saw this beaming face that I didn't recognize, & this man says, "You're Dr. Esselstyn, aren't you?"   And then he proceeded to tell me this story.  Since Peter is a professor, & he's used to being on his feet, I wonder if you can take just a few minutes & share your story with us, Peter.

 

Peter Lewis:  (Slightly embarrassed, completely surprised, and very charming)  This is totally out of the blue.  15 months ago, I thought I was pretty fit.  My sport is mountain biking & I regularly ride with my 35 year old son, & I keep up with him--and he's pretty keen.  

But, then, while I was helping my son do some gardening, 15 months ago, I felt this pain in my chest.  I thought, "muscle pain", and dismissed it.   But, it didn't go away & I ended up in the hospital emergency room, and I had to stay the night.

The next day, I was released with a bag of pills.   On the way to the "car park", I had to walk up a gentle hill & the pain was so great that I had to stop.   I had it fairly bad--I had a treadmill test in the hospital.  I managed 4 minutes on the treadmill--less than 1/2 of the length of a normal test.  So, I was in bad shape.

(When I got home) I looked on the internet to see what my prospects were--and they were pretty bad.  They talked about improving your risk for survival.  And the best medication you could get would only help lower your risk of getting a heart attack or dying. 

I thought, "I don't want to face that.  I'm healthy.  I want my normal life back!"

So, I carried on with the internet, & came across a paper by Dr. Esselstyn, and what he said was, "I can eliminate your chance of having a heart attack."  He had this study of 18 people who previously had collectively 49 cardiac events---and 12 years later, after they'd been on his diet, they had ZERO.

I thought, "That's the number I want!  Zero."   I didn't want a 5% or 10% risk, because if you're the 5% or 10% who have a heart attack, it's 100% for you!  I want zero.

So, I read the paper, immediately followed the recommendations, & I went immediately on his diet.  I calculated the fat content of what I was eating & it was someting like 7-8% or less.  And I stuck on that diet.

I've got a research background, so I thought "I'm going to measure my improvement.  I've got a standard bike route that climbs up behind my house--about 700 feet, & the first part of it is fairly gentle."

Immediately, when I started this test, I had to stop 7 times from pain during that first little bit.  Then, as the weeks went by, it was 6 times, then 5, 4, 3, 2, and 1 time.   Then I managed to do the whole bottom section with no pain--or pain that was manageable.

I thought, "All right.  I'll go on to the next section."  It's steep up into the woods.  Rough track. Tough.  So I had to stop 3 or 4 times going up the steep part--because I was obviously much better.

Then that went down & I started to be able to ride the whole hill with no stops.  So I started dropping some of my medications, Nicorandil, a vasodilator--gradually.   Within 6 months, I virtually eliminated my angina--I was able to ride my bike trip all the way, without stopping & I was dropping my medication.

Now, 15 months later, I TAKE NO MEDICATION,  & when I saw Dr. Esselstyn in this taxi, I said, "I'm here because of you!" 

Because if you're doing this, and you believe so passionately in it, you want to help other people experience the benefits that you've had--but it's hard.   People tend to treat you like "a different sort of person".  They don't really want to know. 

So, in order to feel geniunely inspired, I needed to come somewhere where I'm surrounded by people who believe the same things I believe, & perhaps experience the sort of things I experienced. 

That's why I'm here.

 

Like my son, I'm also inspired by health-turn-around stories--especially, from people who thought they were fit--they exercised, and ate right--or so they thought.

Here's another one--from Michael Bicks--another cyclist who thought he was heart-attack proof--but wasn't:  I'm Healthy, I Exercise, I Eat Right - I'm Heart-Attack Proof. "Not a Moment Too Soon I Thought of Tim Russert"

 

 

Last Night's Dinner--A Gorgeous Sri Lankan Kale, Black Bean, & Sweet Potato Mallung

 

Before I left for work yesterday morning, I checked to see what was cooking in the Healthy Girl's Kitchen.  Turns out, Wendy's friend Quinny had cooked up a gorgeous Sri Lankan Kale with Black Beans & Sweet Potato dish that looked totally easy to make.  In Sri Lanka, it's called Kale Mallung.

I've never had a Sri Lankan dish, and it sounded like a good plan for last night's dinner.

The Lab Rat was up for the challenge--so that's what we ate for dinner last night.  He doubled Quinny's recipe--using 3 large sweet potatoes, 24 ounces of kale, 2 big onions, and 2 cans of black beans. 

Honestly, this recipe is enough for 8 servings--not four.   I'm also thinking that a little pineapple in it, next time, would taste great.   As for the not-so-healthy addition of unsweetened coconut--spread over 8 servings gives you about 4.1 grams of fat, according Susan Voisin, the Fat-Free Vegan and my nutritional info.  How's that for rationalization?   The coconut & lime really made this dish something special.

 It looks like a nutritional power-house to me, in spite of the coconut.

Nutrition Facts Quinny's & Fat-Free Vegan's Kale, Sweet Potato,Black Bean Mullung
Serving Size: 1 serving
Amount Per Serving
Calories	249
Total Fat	4g
Saturated Fat	3.1g
Trans Fat	0g
Cholesterol	0mg
Sodium	218mg
Carbohydrate	45.8g
Dietary Fiber	10.3g
Sugars	13.3g
Protein	10.4g
Vitamin A 312% Vitamin C 220% Calcium    25% Iron 26%

 

 

 

The Benefits of Flax & Chia Lignans for the Prevention of Breast Cancer

 

Thanks again to blog reader Tom, who emailed me yesterday's Disease-Proof   posting that explains how the lignans in flax & chia help to prevent estrogen-driven breast cancer.   One more reason to add a tablespoon or two of flax or chia seed on top of your morning oatmeal!  Fiber, omega-3s, & cancer-fighting lignans.  3 for 1.

The latest study on the subject just appeared in the October 11, 2011 issue of the British Journal of Cancer, "Estimated enterolignans, lignan-rich foods, and fibre in relation to survival after postmenopausal breast cancer."   Read more here.

Excerpt from the Disease-Proof Blog:

"Women eating more flaxseeds with a documented higher serum enterolactone were found to have a 42% reduced risk of death from postmenopausal breast cancer and a dramatic (40 percent) reduction in all causes of death.^14,15 Flaxseeds are clearly super foods; even with a mediocre diet they offer powerful protection against certain types of breast cancer.

 Another interesting study on flax followed women for up to 10 years and found a 51% reduced risk of all-cause mortality and a 71% reduced risk of breast cancer mortality."

Read the entire flax/lignan/breast cancer post here.

 

Using Medical Journals to Guide Your Cooking - Immune-Boosting Mushrooms and Inflammation-Fighting Vegetables - Three Favorites Recipes - Two Favorite Movies - Three Thanksgiving Dishes to Try

 

 

Big Vegan's Creamy Triple-Mushroom Fettucine - Is It an Immune Booster Shot?

 

If you received this post via email, click here to get to the web version--there are videos you won't see in your email.

My husband & I returned from a jam-packed wonderful Wellness Forum Weekend late on Sunday afternoon.  After 3 days of sitting, listening, and taking pages of notes I was glad to be home.  And I was so happy that we had a big pot of Sweet Potato Spinach Soup in the fridge for dinner.

Strange factoid:  Both of us are used to eating so much food at home, that we both lost weight on the  meals served in the hotel--in just 2 1/2 days.  I was disappointed that Chef Del wasn't able to prepare the meals, as he did last year.  He's an amazing chef.  This was a hotel's version of plant-based fare.

Biggest surprise:  I got to meet some HHLL readers who attended the conference and introduced themselves to me.  This was so much fun for me--delightful--and totally unexpected!  It was a pleasure to meet, talk, and compare notes with everyone.  I met readers from Florida, Ohio, Wisconsin, Pennsylvania, Idaho, California, and Connecticut.  Hope I'm not leaving anyone out.  Thank you so much for taking the time to introduce yourselves and stopping by to chat. I only regret that we couldn't talk longer.

Lots to report on what I learned at the conference.  But, you'll have to wait until later in the week.

The most practical "I can take-this-back-home-and-use-it"  information came from:

• Janice Stanger, PhD: "Ten Dangerous Nutrition Myths" - I thought I would know everything on this list--I was wrong!
  
• Janice Stanger, PhD:  "It's Toxic Out There: Seven Steps You Can Take Now to Protect Yourself and the Planet" - Except for BPA and teflon, I kind of turn a blind eye to the info on toxins--but Janice definitely opened my eyes.  Think air fresheners, pesticides, household cleaning products, cosmetics, shampoos, body lotion, hair dyes, scented candles, mercury, and more.
• Gene Baur:  "Farm Sanctuary: Changing Hearts and Minds About Animals and Food"  OK, I've got to admit, before hearing Gene, this was the talk I was least interested in.   But, Gene is  a compelling speaker who just laid out the facts & photos about what goes on in factory farming. Think Food, Inc.  Frankly, it's hard to ignore what he had to say--and he made some good arguments about the free-range & pastured livestock industry, as well.  It's not as idyllic & pastoral as I thought it was.  His bit about dairy cows was particularly disturbing, and all new information for me.
• Dr. Caldwell Esselstyn, Jr:  "Yes, You Can Prevent & Reverse Heart Disease"   OK, I've heard this talk at least 4 different times--in short, medium, long, & one-on-one versions.   But, it was still a research-packed talk that helps reinforce what I already know--and I still came away learning something new.
• Ann Esselstyn:  "How to Set Up a Kitchen to Prevent & Reverse Heart Disease" - More reinforcement to carefully read labels, add greens every chance I can, skip the desserts, and keep a lid on the nuts!  I hope I can have half as much energy as Ann does when I'm her age.  She's a testament to the plant-based diet.  And who do you think I saw at my early Monday morning yoga class?  You guessed it!

 

Thanksgiving is Around the Corner!  Let's Talk Recipes for the Holiday Weekend

 

Thanksgiving is fast approaching--and I just have to share three new recipes that have  knocked-my-socks-off since returning home on Sunday!  And it's only Tuesday!  You just might want to try them out on your guests over the long holiday weekend.

• Creamy Triple-Mushroom Fettucine--This just might be one of the best dishes my husband has ever made.  It's from Robin Asbell's Big Vegan.
• Sweet Potato, Spinach, Fire-Roasted Tomatoes, & (a little) Peanut Butter Soup  It's from Quick-Fix Vegan.
• French Lentil Dijon Chipotle Spread--It's a sandwich spread, it's a dip, it's easy & it's delicious. It's from Cynthia Lair's Feeding the Whole Family.  Recipes for Babies, Young Children & Their Families.

 

The Janice Stanger Research Connection to These Recipes

 

According to some of the research presented by Janice Stanger at the Wellness Forum's Fall Conference, each of these recipes brings a little something to the table when it comes to giving us an immune-boost.

• Two of the recipes contain mushrooms--the evidence for their immune-boost is mostly preclinical, in the test tube, culture dish or animal stage.  We'll have to wait a bit for the randomized-controlled human trials.  But, there's no harm in getting a head start, in case the preclinical studies pan out some day.  Mushrooms have been used medicinally in many traditional cultures for years.
• The soup recipe is filled with vegetables high in anti-oxidants, and they are cooked quickly, retaining their immune-boosting benefits. This is research you can take to the bank.

 

Janice Stanger's Myth-Buster #9 - Chicken Soup Is the Best Food If You Have a Cold, But It's Not Because of the Chicken!

 

Check out the title of the study Stanger shared with us.  It was published in 2000 in the prestigious respiratory medicine journal, Chest.  And then it was re-published in Chest's 75th year commemorative issue in 2009!  This article has been a long-time favorite.

Special Report:  Chicken Soup Inhibits Neutrophil Chemotaxis In Vitro (in the test tube or culture dish). Rennard, BO, et al.  Chest  118(4):1150-1157, October, 2000.  Want to read it?  Here it is!

Here's the research behind what makes chicken soup good for the common cold:

Back in 2000, Barbara Rennard & her colleagues tested each component of a special recipe for Grandma's Chicken Soup.  One at a time they tested each ingredient of the soup to see which one had the strongest effect on inhibiting the immune response that's responsible for our miserable cold symptoms.

Which ingredient do you think had the most potent effect on inhibiting neutrophil migration?

• Chicken
• 3 Onions
• 1 large Sweet potato
• 3 Parsnips
• 2 Turnips
• 11-12 carrots
• 5-6 celery stalks
• 1 bunch of parsley
• Salt & pepper

Turns out, all the anti-inflammatory action of the soup came from its lightly cooked vegetables--not from the chicken.  The chicken broth had no benefit at all on inhibiting neutrophil chemotaxis.  Zippo.  That is...until the vegetables were added to it.

All the benefits of the broth on human immune cells came from the vegetables--and cooking them just 8 minutes was the optimal time--just until they were tender.

Take home message:  Don't overcook your vegetables!

 

"That some interaction takes place during the cooking seems likely as the soup acquires maximal inhibitory activity shortly after adding the first group of vegetables. 

While still active, inhibitory activity does decrease slightly during the later stages of the preparation.

The current study demonstrates a statistically significant inhibition of neutrophil chemotaxis by (vegetable) chicken soup in vitro.  This was not an "in vivo" (human) trial.

[Just to be perfectly clear]  The current study assessed a single measure of the inflammatory response, migration of neutrophils."

 

If you want an extra immune system boost--Dr. Stanger recommends you think about adding more mushrooms to your meals.

They've got more than 300 compounds that will increase the production of white blood cells and boost your immune system.  The #1 mushrooms for boosting immunity are: shiitake, maitake, & reishi, but, even white button mushrooms have recently been shown to have plenty of immune-boosting power.  Check out this article,  "The Effects of Mushrooms During Inflammation,"  BMC Immunol. 2009 Feb 20;10:12.  You can read it here.

So, here's the interesting way mushrooms work in the presence of disease--they seem to promote an appropriate immune response--inhibiting tumor growth or even destroying disease-causing microbes--but leaving healthy cells or beneficial bacteria alone.

Here's an example:

In a recent study of treatment for gingivitis (gum disease), researchers tested a mushroom extract against mouth bacteria.  Then they compared the results to what happens when a commonly used gingival mouthwash, chlorhexidine, is used.

The cholhexidine killed both the gingival-causing bacteria, as well as the benefiical bacteria in the mouth.

The mushrooms, on the other hand, had an appropriate immune response--and killed only the gingival-causing bacteria.

Read the full article here.  Ciric, L. et al "In Vitro Assessment of Shiitake Mushroom (Lentinula edodes) Extract for Its Antigingivitis Activity,"   J Biomed Biotechnol. 2011; 2011: 507908. 

As much as I'd like to believe that mushrooms can perform magic on humans, at this point in time, most of the immune-boosting mushroom research is being done in the test tube, the culture dish, or on animals.  I checked PubMed, The Natural Standard Database (the authority on integrative medicine , Sloan-Kettering's Integrative Medicine Database, & more). 

The results are positive, but we'll have to wait to see the randomized-controlled human trials, for the final word. Personally, I wouldn't be surprised if we see something positive--not as a cure--but as an immune-booster.  

As for me, I'm going to add mushrooms whenever I can--they taste great, and I'm betting they're health-promoting.

Looking for some other natural cold or flu-fighting tools to put in your arsenal?  Read this HHLL post from 11/09:

Advice From the Experts on How to Protect Yourself From Colds and Flu. How to Boost Your Immune System and Avoid Germs. What Foods and Supplements Will Help the Most?

And Now for the Recipes!

Immune-Boosting (Maybe In Vitro) Creamy Triple-Mushroom Fettucine (from Asbell's Big Vegan)

 

Creamy Triple-Mushroom Fettucine

 

Creamy Mushroom Sauce for the Fettucine

 

Browning the Sliced Seitan for the Fettucine

 

A big thank-you to MLB, a blog reader in Philly who recommended Robin Asbell's Big Vegan to me.  So far, everything I've made from it has been amazing.  And I only have 348 recipes to go.

We had this for dinner last night and I just couldn't believe how fabulous it was.  It's got a dense, rich, and creamy sauce with just a hint of wine & spice.  The seitan provides just the right texture & mouth feel--not to mention, it's a huge protein boost.

If you want to get fancy, sprinkle a teaspoon of toasted chopped walnuts on top. 

Get the recipe on one page here.

 

Nutrition facts are for 1/4 of the recipe that includes the walnuts.

Nutrition Facts Big Vegan Creamy Triple-Mushroom Fettucine wt Walnuts
Serving Size: 1 serving
Amount Per Serving
Calories	396
Total Fat	5.1g
Saturated Fat	0.4g
Trans Fat	0g
Cholesterol	0mg
Sodium	382mg
Carbohydrate	57.5g
Dietary Fiber	7.6g
Sugars	4.2g
Protein	26g
Alcohol	2.7g
Vitamin A 18% Vitamin C 19% Calcium    16% Iron 30%

 

 

 Sweet Potato, Spinach, Fire-Roasted Tomatoes & a Bit of Peanut Butter Soup

 

 

Sweet Potato, Spinach, Fire-Roasted Tomatoes and a Bit of Peanut Butter Soup

 

My husband picked out this recipe from Robin Robertson's Quick-Fix Vegan to try last Thursday night, when I worked late.

This one is definitely going to go on my Go To Quick-Dinner List.

It's got it all.  Speed.  All the nutrient-dense ingredients.  Lots of spice.  And it smells heavenly.

I brought some of our left-overs to work yesterday, and every one of the healthy librarians who tasted it gave it a huge thumbs up.  I promised them I'd post it today!

Robin Robertson says it serves 4.  Don't believe her.  We always eat huge portions, and we got at least 6 servings out of it!

Click here for the recipe on one page.

 

Nutrition Facts are for a heaping two-cup serving made with Better'n Peanut Butter & no crushed peanuts

 

Based on using Better'n Peanut Butter & no chopped nuts

Nutrition Facts Quick-Fix Vegan 2 cup serving Enlightened Sweet Potato Spinach Soup
Serving Size: 1 serving
Amount Per Serving
Calories	148
Total Fat	1.5g
Saturated Fat	0g
Trans Fat	0g
Cholesterol	0mg
Sodium	554mg
Carbohydrate	28.7g
Dietary Fiber	7.1g
Sugars	11.6g
Protein	6g
Vitamin A 159% Vitamin C 46% Calcium    15% Iron 17%

Cynthia Lair's Protein-Packed French Lentil Dijon Sandwich Spread/Dip with Chipotle

 

 

French Lentil Dijon Spead/Dip Ingredients

 

French Lentil Dijon Dip - OK It's Not Much to Look At - But It Really Tastes Delicious

 

French Lentil Dijon Sandwich Spread with Roasted Red Peppers 

 

My son & daughter-in-law's friend, natural foods chef Eli, of "Eat with Eli", brought over her favorite cookbook as a gift, to celebrate the arrival of their new baby girl in October.   Cynthia Lair's  Feeding the Whole Family.  Recipes for Babies, Young Children & Their Parents.  Sasquatch Books, 2008.

Cynthia is a cooking instructor at Bastyr University in Seattle and she has a quirky/funny cooking video website called:  Cookus Interruptus, How to Cook Fresh Local Whole Foods Despite Life's Interruptions. It's really a blast (with a title like that!)--and even though Cynthia doesn't cook exactly as I do--she's got some excellent cooking tips, techniques, information, & recipes on her site.  Check it out.

 

 

Now, back to the French Lentil Dijon recipe.

This recipe just jumped out at me when I leafed through Lair's cookbook.  It takes all of ten minutes to prepare--and it's star ingredient is French Lentils--one of the best beans out there.  High in taste, iron, protein, the amino acid lysine, and fiber.   This dip is loaded with flavor & keeps in the fridge for about a week.

I've served it as a dip, and a sandwich spread.  Add a little avocado, tomato, lettuce, sprouts, & roasted red pepper and it can't be beat for a fast nutritious lunch.   It's last minute pantry food.

I've since shared it with my kids, the healthy librarians at work, and some of my friends--and now with you.  But thank Cynthia Lair, not me.

Everyone seems to add their own special flair to it.  Mary, the librarian added the chipotle, and I'm now adding it to mine!  Snez added a green onion.

Warning:  You must use French Lentils.  Not brown. Not red.  Only French.  If you're lucky enough to live near a Trader Joe's, use their already steamed, long-shelf-life lentils that come in a light blue box.  You'll find them either in the produce or the meat & cheese refrigerated cases.   These are French, and they really speed up the prep time.

Last thing:  It really works best to make this in a processor, although a VitaMix will also work--it's just harder to clean out.

 

Get a copy of the recipe on one page here.  Note: When I made this on 11/22/11 I noticed I had forgotten a key ingredient--1 tablespoon of lower-sodium tamari (or soy sauce)--and I didn't mention that the pepper in the recipe was ONLY if you weren't using the chipolte.  Sorry, if I ruined anyone's recipe!  My recipe has now been corrected--and it tastes delicious!

 Nutrition info is based on three servings for the recipe

Nutrition Facts Healthy Librarian's French Lentil Dijon Sandwich Spread
Serving Size: 1 serving
Amount Per Serving
Calories	133
Total Fat	3.3g
Saturated Fat	0.3g
Trans Fat	0g
Cholesterol	0mg
Sodium	433mg
Carbohydrate	15.9g
Dietary Fiber	5.9g
Sugars	2.2g
Protein	7.4g
Vitamin A 0% Vitamin C 3% Calcium    2% Iron 14%

 

Movies for Grown-Ups - Two I've Recently Seen That I Can't Stop Thinking About

 

Take Shelter

Click Here to Get the Trailer If You Don't See It on Your Screen

 

 

 

In a Better World

Click Here to Get the Trailer If You Don't See It on Your Screen

 

 

 

Three Recipes on My Tentative Thanksgiving Menu

 

These three were recommended by MLB in Philly.  She LOVES the mushroom soup, and the waldorf salad.  She hasn't tried the chocolate-pumpkin bread pudding, but the NYT's Tara Parker-Pope swears by it.

Roasted Triple Mushroom Soup--Nix on the olive oil and sour cream.  Use vegetable broth.

Chloe Coscarelli's Chocolate-Pumpkin Bread Pudding--I'll use faux coconut milk, not sure whether I'll use sugar or maple syrup.

Kale Waldorf Salad--Honey Crisp apples.

What Ten Dried Plums (Prunes) a Day Can Do for Your Bones - The Florida State University Study - Understanding the Science Behind the Prune's Effect Upon Bone Health

 

 

 

 “Over my career, I have tested numerous fruits, including figs, dates, strawberries and raisins, and none of them come anywhere close to having the effect on bone density that dried plums, or prunes, have.  All fruits and vegetables have a positive effect on nutrition, but in terms of bone health, this particular food is exceptional.

Dried plum(s) significantly increased bone mineral density of the ulna & spine in comparison with dried apples.

In comparison with corresponding baseline values, only dried plum(s) significantly decreased serum levels of bone turnover markers, including bone-specific alkaline phosphatase and tartrate-resistant acid phosphatase-5b. 

The findings of this present study confirm the ability of dried plums(s) in improving bone mineral density in postmenopausal women in part due to suppressing the rate of of bone turnover and bone resorption."

 

-Bahram H. Arjmandi, Florida State’s Margaret A. Sitton Professor and chairman of the Department of Nutrition, Food and Exercise Sciences in the College of Human Sciences.  

Hooshmand, S et al   "Comparative effects of dried plum and dried apple on bone in postmenopausal women,"  British Journal of Nutrition 106(6):923-30, September, 2011.   Epub 2011 May 31.

 

 

First it was calcium.  Then it was weight-bearing exercise.  Then it was vitamin D.  And yes,  it's still all of these (though less calcium lately)--but now there's a new kid on the bone mineral density block.   

Now, consider the dried plum (formerly known as "the prune") for a boost in your bone health!

Yes, there's always that "back-up plan" of drug options--the bisphosphonates & raloxifene, if all else fails. 

But, now there's a serious suggestion by the FDA of a five-year limit on drug therapy--or at least taking a recommended "drug holiday".   Stay tuned for revised drug labeling in November 2011.  Read more here.

According to the FDA, between 5.1 million and 5.7 million patients in the United States have received prescriptions for the drugs for each of the years 2005 through 2009.

Earlier this month (September 2011) an FDA staff report said there was no advantage of taking the popular bone drugs of Boniva, Actonel, and Fosamax for more than five years. 

 

“These results suggest no significant advantage of continuing drug therapy beyond 5 years,” according to agency’s 45-page review of scientific evidence.

As for side effects, the report said, there is no solid evidence the drugs, called bisphosphonates, cause unusual breaks of the femur bone, a jaw injury called osteonecrosis, or esophageal cancer. At the same time, the agency said, those rare but dangerous outcomes cannot be ruled out because it has been so difficult to study them for various reasons.

“The safety of long-term bisphosphonate therapy continues to be unclear as study results are conflicting,” according to the F.D.A. report.    Duff Wilson, "FDA Staff:  5 Years May Be Enough for Bone Drugs,"   New York Times, September 7, 2011.

 

If you received this post via email, click here to get to the web version with all the links & a video.

 

Meet the Dried Plum! 

Looks like perfect timing to consider adding prunes to your diet and take a careful look at Hooshmand's & Arjmandi's new research.

I couldn't wait to look at this study--and I admit that I'm a rank amateur--but, I'm impressed with the results of their well-designed study.  These researchers have been analyzing the effects of dried plums on bone strength for years in their lab--first in animals, and then in humans. 

In 2002 they even ran a short-term 3 month prune study on women, which had positive outcomes.  (click here)  And they've also pored over years of published research by other scientists on the effects of nutrients & prunes on bones.

Best of all--they provide detailed explanations of how it is possible for the lowly prune to physiologically make bones stronger.  Now even I get it!

 

The Florida State & Oklahoma State University Postmenopausal Bone Study Explained - Dried Plums Face-off Against Dried Apples

 

Who was in this study?

 

100 postmenopausal women completed the study over a period of 12 months.  No one was on bone medications, anabolic agents, steroids, or any drugs that can alter bone or calcium metabolism. Women with metabolic bone disease, other chronic diseases, or heavy smokers were excluded.   Anyone who regularly ate prunes or prune juice could not participate.  No one had a BMD t-score at any site below 2.5 sd of the mean.

 

What did the participants have to eat?

 

Fifty-five women were in a treatment group (and completed the study) that was assigned to consume 100 grams of prunes a day--that's about 10 prunes--for 12 months.  "Because of the known laxative properties of dried plums, the participants were asked to gradually incorporate the plums into their diet."  

 

Note:  One HHLL reader took an early test-drive of the prune regimen, but made the mistake of eating 10 prunes all at once--and suffered the consequences.  Her physician recently told her to go off of Fosamax--since she'd been on it for over 5 years.  She was highly motivated to keep her bones strong, and eating prunes seemed like a good plan, so, after her initial "faux pas" she figured out an easy way to consume the 10 prunes--just space them out--eating about one an hour works well for her, and she loves the taste!

 

Forty-five women were in a second treatment group (and completed the study) that was assigned to consume 75 grams of dried apples--which have an equivalent amount of calories, carbohydrates, fat, and fiber--as the dried plums.

Both groups also took 500 mg of calcium, plus 400 IUs of vitamin D.

Compliance was high--at 82%--the same for the apple & dried plum groups.  The women liked the prunes. 

 

How was the study designed?  What did the researchers measure?

 

Physical measurements: At the study's start everyone had medical, nutritional, & physical activity histories taken.   Height & weight was measued at the start, and at 3, 6, and 12 months.

BMD measurements:  Bone density was measured at the start--and at the end of the treatment with dual-energy x-ray absorptiometry--and the whole-body, lumbar spine, hip & forearm BMD's were all measured.

Bone marker measurements:  Blood samples to measure biomarkers of bone turnover were taken from everyone at the start, and at 3, 6, and 12 months.   Here's what the researchers looked at: 

• The markers of bone turnover:  bone-specific alkaline phosphatase (BALP), osteocalcin (OC)
• The markers of bone resorption:  tartarate-resistant acid phosphatase-5b (TRAP5b)
• The marker of inflammation: C-reactive protein (CRP) was taken to determine the potential anti-inflammatory role of dried plums in modulating bone metabolism

 

Who won?  The Apples or the Plums?  And, the envelope, please!!

• Both fruits were palatable, and the "dosage" was easy to adhere to.
• Both groups were still eating the same amount of food at the start of the study, as they were throughout the study, yet, remarkably, no one gained weight, in spite of the additional calories.
• Both dried fruit groups experienced bone-protective effects based on the positive changes from baseline in the ulna, spine, femoral neck, total hip, and whole-body BMD.
• The dried prune group had more significant increases in the BMD of the ulna & spine--compared to the dried apple group.
• The dried plum group had a significant reduction in the markers of bone turnover (a good thing!), compared to the dried apple group.  The reduction in these markers helps to explain how dried plums improve the BMD of post-menopausal women, in part, due to slowing down the rate of bone turnover.
• The dried plum group had a significant decrease in the marker of bone resorption (a good thing!) at 3 months and it remained the same through the end of the study.  The dried apple group didn't change much over the course of the study--but it increased at the 12 month mark (not a good thing!)
• The inflammation marker (CRP) decreased (a good thing!) in the plum group after 3 months--and remained the same until the end of the study.  In the apple group, the CRP was the same after 3 months, and decreased thereafter--ending up insignificantly higher than the plum group. 

 

What Ten Prunes a Day Can Do for Your Bones and the Reasons Why It Works

 

• Bone density increased.  Ten dried plums a day (100 grams) eaten daily for 12 months showed increases over baseline in the bone mineral density of the ulna, spine, femoral neck, total hip, and whole-body.   Both the prune & dried apple groups showed similar bone density improvements in the neck of the femur and the total hip.
• Ulna & spine.  The dried plum group showed significant increases of the ulna (long bone of the forearm) & spine compared to the dried apple group.  According to the authors, "These findings suggest that dried plum is particularly effective in reducing the risk of fracture in the ulna & spine as indicated by the higher BMD in these sites."
• No bone loss.  None of the women in the study lost any bone--whether they were eating dried apples or prunes.
• The earlier animal studies.  Earlier animal studies strongly suggest that dried plums have a potent effect on preventing & reversing bone loss as "evident by the higher bone densities, [higher] mineral contents, [increased] percentage of the trabecular bone area (this is the all-important lattice-like network of struts that supports our bones & women can lose up to 50% of this type of bone-read more here), and the tendency to reduce marrow space in the long bones in rats."
• Bone biomarker improvements.  Bone mineral density biomarkers found in the blood also showed improvement after 12 months.  According to Arjmandi, this is due in part to the ability of dried plums to suppress the rate of bone resorption, or the breakdown of bone, which tends to exceed the rate of new bone growth as people age.
• No weight gain.  Although the women consumed about 200 calories worth of prunes a day, neither their weight nor BMI increased--perhaps due to the increased fiber content of the prunes--about 6-7.1 grams of fiber.
• The vitamin C, K, boron, & phytochemical connection to bone health.   Prunes are high in the antioxidant compounds of neochlorogenic and chlorogenic acids (click here) that scavenge potentially damaging free radicals. Previous studies have shown this action helps to prevent bone loss. Click here & here.  Prunes have higher amounts of boron than most fruits--and "boron modulates bone and calcium metabolism, and plays an important role in preserving BMD."  Click here.  And prunes have high amounts of vitamin K which influences bone health by improving calcium balance & promoting normal bone mineralization.
• Dried plums may improve bone mass by slowing down the rate of bone turnover.  The authors speculate that dried plums may improve bone health by suppressing  the rate of bone resorption more so than the rate of bone formation.  However, this can only be shown through bone biopsies.
• Dried plums reduce inflammation--perhaps another reason why they improve bone.  The dried plums in this study significantly reduced the C-Reactive Protein (CRP) levels (a measure of inflammation) after 3 months--and this improved level was maintained, thereafter.  A high CRP is linked to a number of chronic diseases, including osteoporosis.  Click here.

Full Disclosure & Author Acknowledgements:  This study was supported by the National Research Initiative of the USDA Cooperative State Research, Education & Extension Services, grant #2005-35200-17053.  The California Dried Plum Board provided the dried plums, & Bayer Healthcare supplied the calcium & vitamin D supplements.  There are no conflicts of interest.

 

Nutritional Data for a Ten-Prune Serving

Nutrition Facts Prunes
Serving Size: 10 prunes
Amount Per Serving
Calories	200
Total Fat	0.3g
Saturated Fat	0.1g
Trans Fat	0g
Cholesterol	0mg
Sodium	2mg
Carbohydrate	53.7g
Dietary Fiber	6g
Sugars	32g
Protein	1.8g
Vitamin A 13% Vitamin C 1% Calcium    4% Iron 4%

Potassium:  732 mg

Boron:  3 mg

Magnesium:  41 mg

Vitamin K:  59.5 mdg

 

Dr. Bahram H. Arjmandi and a Study Participant Discuss the Study (1:46 minutes)

Please click here if you don't see the video.

 

 

Want Even More Evidence of the Benefits of Dried Plums?  

 

First off--just take a look at Dr. Arjmandi's extensive bibliography!

These highlights come for Pamela Durkin, a registered nutritional consultant and freelance journalist living in Victoria, Australia.  Source: Alive Magazine  #342, April 2011   A HHLL sent it to me.

• Prunes are a natural laxative because they're high in insoluble fiber, which helps them to absorb water.  They also contain "a compound called dihydroxyphenyl isatin, which stimulates the intestine, causing it to contract."   Good reason NOT TO EAT 10 prunes at one time!!!
• Prunes also contain soluble fiber which helps to lower cholesterol.
• It's loaded with potassium which helps to lower blood pressure.
• It contain phenolic compounds (neochlorogenic and chlorogenic acids) that help to inhibit the oxidation of LDL cholesterol.
• It's high in boron which helps to regulate mineral metabolism, optimize estrogen levels, & increase calcium absorption.
• Boron helps to convert vitamin D to its active form, which helps the osteoblasts utilize calcium for bone formation.
• Prunes are loaded with disease-fighting carotenoids like beta-carotene, lutein, & zeaxanthin, as well as anthocyanins, proanthocyanins, and phenols.  No surprise that they have a higher ORAC (measure of antioxidant activity) than blueberries---clocking in at 8,059 for a 100 gram serving--which is exactly the 10 prunes that Dr. Arjmandi is recommending.  The blueberry measures in at 4,669.

Learn more from Pamela Durkin by following the link to her article.

 

It's not often we see such a provocative study about a functional food.  I've never considered eating prunes before reading this study--but I'm definitely going to give them a try!  Full disclosure:  I haven't started yet.

HHLL reader "Teacher Fan" gives them a big thumbs up.   Just take her advice--space them out over the day.  She now keeps a bag in her purse to munch on throughout the school day.

 

For more on the ongoing controversies about bone health, osteopenia, and prescription bone meds, see below:

What's the Best Way to Treat Osteopenia? Diet, Vitamin D, Calcium, Drugs Like Bisphosphonates, or Weight Training? Check Your Fracture Risk with the W.H.O. FRAX Tool to Help You Decide

 

NPR's Award-winning broadcast:  How A Bone Disease Grew To Fit The Prescription, (a must read!) by Alix Spiegel 

 

Reconsidering Calcium Supplements - What the Experts Say about Bone Health, Calcium Requirements, Dairy, and Strength Training

 

And, HOT OFF THE PRESS, from HHLL reader, Tom.  Wall Street Journal, September 20, 2011, "Yes, You Are Getting Shorter,"  by Melinda Beck   One more good reason to add dried plums to the menu!

 

 OK, HHLL readers, please weigh in with your opinions!  Does this sound too good to be true---or worth a try?

 

The Lab Rat Speaks! My Experiments with Brendan Brazier's "Thrive" Homemade Sports Recovery Drink

 

Meet the Lab Rat aka The Healthy Librarian's Husband

 

Brendan Brazier's Lemon-Lime Recovery Drink--Lab Rat's Version mixed with a Green Smoothie

 

"After a particularly draining workout, one that has depleted glycogen stores, these recovery drinks are ideal to replenish and rebuild.

After a run that lasts longer than an hour, a particularly hard weight training session, or any activity that is beyond what our body is accustomed to, you need to ingest the correct ratio of carbohydrate to protein to help speed recovery.

The ideal ratio is four grams of carbohydrate for every gram of protein.

Have a recovery drink within 45 minutes of completing your exercise session."

-Brendan Brazier, professional Ironman triathlete, and author of "Thrive: the Vegan Nutrition Guide to Optimal Performance in Sports and Life" and "Thrive Fitness: the Vegan-Based Training Program for Maximum Strength, Health, and Fitness"-

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As promised, I've finally convinced my husband to review his favorite sport recovery drink ala Brendan's Brazier's, "Thrive Fitness"

So, without further introduction---Enjoy!!!

 

Anyone for a Homemade Post-Exercise Recovery Drink?  I Definitely Noticed the Benefits!

 

The “Lab Rat” Speaks

 

Well, after much pushing, prodding and other forms of mental and physical abuse, I have finally succumbed to the “wishes” of the Healthy Librarian (HL) and started some posts of my own.

For those that don’t know of me, I’m the HL’s husband, the one she has occasionally referred to as “The Lab Rat (LR).” 

Why the Lab Rat?  Because I’m the one who is asked (forced?) to try all the new and different things that the HL comes up with. 

You know:  “Hey LR.  Try this spoiled food and see if it makes you sick.”  “Hey LR.  See how much raw kale you can eat in a half-hour and see if it makes you sick.”  “Hey LR…”  Okay, you get the picture.  Read more about the Lab Rat, here!

My first post is going to be about Brendan Brazier’s “Long Workout or Race Recovery Drinks” taken from his book, Thrive Fitness. 

Now, Brendan is a professional Ironman Triathlete; I’m just your normal idiot guy.  My athletic claim to fame is that I’ve been a runner since high school.  I’ve run a bunch of marathons over the years (nothing earth shattering), 4 ultramarathons—two 50k and two JFK 50 milers, and used to do triathlons (been a long time since one of those) including four half-ironmans. 

My athletic game now consists of running 3-4 times per week (fitness level but always staying in shape for my 10-mile birthday run that I’ve done since I turned 30—haven’t missed one yet), yoga class 1-2 times per week, biking 1-2 times per week, swimming 1-2 times per week, online poker many times per week... 

Now, that probably sounds like a lot but I don’t do ALL of that stuff in a typical week.  Oh yeah, I forgot--weights 2-4 times per week.  It varies depending upon how I feel, how much golf I’m playing, the weather (I’m not as dedicated as I used to be about running in bad weather), my mood, how nice the HL has been to me, etc.  Where was I?  Oh yes—let’s start a new paragraph.

Thrive Fitness by Brendan Brazier.  I heard about this book from, who else but the HL.  I believe she heard about it from Alex or Rip Esselstyn or someone.  I’ve started using one of his recipes for “Long Workout or Race Recovery Drinks.”  I believe I feel better and recover faster since using this drink.  I try to have it following most workouts.  The recipe I have used so far is from page 190 of his book (I’ll talk about my variations later).  Here it is:

 

Lemon-Lime Recovery Drink

4 large Medjool dates

2 cups water

1 tbsp hemp protein

1 tbsp ground salba

2 tbsp sprouted buckwheat (or substitute cooked)

Juice from ½ lemon

Juice from ¼ lime

½ tsp lemon zest

1 tsp ground dulse flakes

1 tsp maca

1 tsp greens powder (chlorella or spirulina)

 

Blend all the ingredients together in a blender

Makes 1 large or 2 small servings. 

 

 

Nutrient Count for the entire Lemon Lime Recovery recipe--made exactly as shown.  It changes if you substitute a Green Smoothie for the water--or use brown rice protein (has a higher protein content) or if you use a higher protein content hemp protein powder.  

 

 

 

Nutrition Facts Brendan Brazier's Lemon Lime Recovery Drink Serving Size: 1 recipe Amount Per Serving Calories 419 Total Fat 3.5g       Saturated Fat 0.3g       Trans Fat 0g Cholesterol 0mg Sodium 37mg Carbohydrate 94.3g       Dietary Fiber 10.4g       Sugars 67g Protein 12.6g Vitamin A 94% Vitamin C 90% Calcium    12% Iron 31%

 

HL's Note:  What the Lab Rat forgot to mention is that this drink will keep you comfortably FULL FOR HOURS!  You might even skip lunch--it's that crazy filling!   And instead of an afternoon nap after a long workout in the heat of the summer, LR is now mowing the lawn, trimming the shrubs, & sealing the driveway.  Yeah, I love this stuff!

 

What the Heck is This Stuff?

 

I asked the same questions:  what in the heck are maca, dulse and chlorella?  I knew about hemp protein, salba, and the others. 

Here’s the low down taken from Brendan’s book (I am giving you only the basics as he writes a whole bunch more.  Those who want more detail can check it out in his book.   

 

 

Hemp: 

Hemp seeds are rich in omega-3 and omega 6.  When pressed, the seed becomes hemp powder and oil.  The powder is then milled finer and the result is hemp protein.  The protein present in hemp is complete.  Since it contains all 10 essential amino acids, it boosts the immune system and hastens recovery.

 

Maca:

Maca is a root vegetable native to the high Andes of Bolivia and Peru.  Maca curtails the effects of stress by aiding the regeneration of the adrenal glands.  It helps lower cortisol levels which improve sleep quality.  It also increases energy by means of nourishment, not stimulation.

 

Salba:

Salba is an heirloom variety of chia seed grown in the Amazon basin in Peru.  The seeds are high in magnesium, potassium, calcium and iron and can effectively replenish minerals used in muscle contractions and lost in sweat.  Salba is packed with antioxidants and contains about 20 percent high-quality protein.  Read more about chia seed here and here.

 

Dulse:

Dulse is one of the sea vegetables (nori and kelp are others).  It contains about 10 times the calcium as cow’s milk and more iron than red meat.  Dulse (and the others) is the richest known source of naturally occurring electrolytes.

 

Chlorella:

Chlorella is a green algae that contains 65 percent protein, essential fatty acids, and many vitamins, minerals and enzymes. It contains vitamin B12, a good one for vegetarians and vegans.  Chlorella also contains all 10 of the essential amino acids.

 

Buckwheat:

Buckwheat is not actually wheat and it's gluten-free; it's a seed in the rhubarb family that contains 8 essential amino acids, including high amounts of the often-elusive tryptophan--a precursor to the mood enhancing neurotransmitter, serotonin.   It's a great source of protein, and high in vitamin E, B, calcium, and manganese.  If you sprout it, instead of cook it--it digests more efficiently without causing any insulin spikes or crashes.  Brazier is a big fan of buckwheat.  The Lab Rat likes it sprouted--the Healthy Librarian prefers hers cooked.

 

Where to Buy This Crazy Stuff:  Check around!  Whole Foods will be the most expensive. Chlorella powder is REALLY expensive & we found the Sun Chlorella brand a little cheaper through Vitacost.

 

 

Sprouted Buckwheat

Here's How It Looks Cooked--On Top of Soy Yogurt

 

Lab Rat variations:

 

I’m going to be switching from hemp protein to a vegan rice protein that I’ve used before and that the HL likes a lot—much less expensive, more protein per serving, blends better into the drink(s), etc.  The brand I use is Nutribiotic Rice Protein.  I probably bought it from Vitacost.com.

We use Chia powder from Navitas Naturals.  Salba is great but doesn’t grind well in a blender (I’ve ground it in a coffee grinder but it’s a pain) and therefore clogs Clean Kanteen openings or other water bottle openings.  The HL says it’s okay so who am I to argue.

I like sprouted buckwheat versus the cooked variety.  I sprout several other seeds so adding buckwheat to the mix was easy.  I’ll do a post one of these days on sprouting but I buy my stuff from The Sprout People (sproutpeople.com).  Nice site with great products and how-to information.  

Sometimes, instead of 2 cups of water I will substitute one cup of my green smoothie (extra smoothie stored in a Nalgeen in the refrigerator).  I figure why not some extra kick.

 

Hope this was helpful.  Direct any feedback to the HL.  Thanks for reading!

Give it a try & report back!  I know there are some serious athletes & exercisers out there.  

Hey, Son #2, give it a try after your next soccer game!

 

Cheers!

The Lab Rat Didn't Make His Recovery Drink on Our Kentucky Vacation--He Noticed the Difference!

 

The Lab Rat, the Healthy Librarian, & Son #2--3 Orange Shirts & 3 Subarus

How the Brain's Natural Housekeepers May Slow Cognitive Decline - Berries or Forbidden Black Rice Activate Them - Latest Research from the American Chemical Society Meeting

The Perfect Brain Food - Forbidden Rice Pudding with Black Rice

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Housekeeping is definitely not high on my list of favorite things to do.  But, there's nothing like looking at a clean refrigerator or a newly organized cupboard to make me feel relaxed, energized & accomplished--all at the same time.  A place for everything, and everything in its place. 

After it's all done, I know exactly what's in my refrigerator.  And every plastic container in my storage drawer has a matching lid that I can now easily locate.  And best of all--I have brand-new freed-up space in my fridge--no more cramming & stuffing.

My Sunday Morning Housekeeping Chores

My Old Collection of Storage Containers--It Was Impossible to Find a Lid That Matched with 5 Different Brands

My New Storage Containers--Stackable--With Lids That Lock Together

  I Love My Clean Refrigerator--with Room for the Next CSA Delivery

Berries and Black Rice - Natural Housekeepers for the Brain

It's yesterday's news that berries benefit the brain--both in rats & humans.  It's that deep rich color--their antioxidants known as anthocyanins that makes it all happen.  They are anti-inflammatory and they ramp up the signaling between neurons in the brain, and s-l-o-w down neurodegeneration.   Need a memory refresher on berries & the brain?  Just click here for my  February 2010 post.

But Here's the Latest News!  So how exactly do berries improve our brains?  Well, that's the latest discovery.  They "activate the brain's natural "housekeeper" mechanism, which cleans up and recycles toxic proteins linked to age-related memory loss and other mental decline."   Like mini-brain-maids these cells clear out brain junk.

Just like with a not-so-clean-and-over-filled refrigerator where you can't find a thing--and there's no room to put in a new bunch of chard or a fresh pot of soup---it looks like our brains also need some regular cleaning to help us find words and memories, and stop the inevitable decline.

Who Did the Research?  Scientists from the USDA Human Nutrition Research Center on Aging in Boston--which is the center for berry & antioxidant research--recently reported their findings at the 240th National Meeting of the American Chemical Society held August 22-26, 2010.

The Effect of Antioxidants on the Brain:   Previous research suggests that the brain & body decline & age as the body loses its ability to protect itself from oxidative damage & inflammation.  The USDA Lab's past research has shown that when old lab rats are fed high-antioxidant extracts from berries they're able to "reverse age-related deficits in nerve function & behavior that involve learning & remembering".  But until recently scientists didn't exactly know how the antioxidants in berries benefited the brain.

The New Research:  The USDA lab researchers, led by Dr. James Joseph (THE berry expert), who died unexpectedly this past June, & Dr. Shibu Poulose, discovered that age-related memory decline is caused when the brain's natural housekeeping  process starts to slack off and slow down.   The housekeeping cells (I think of them as brain maids) are called microglia--and their job is to remove & recycle all the biochemical debris that accumulates in our brains and slows down our brain function.  But, unfortunately, they get old & tired, and become slackers, just like us.

Dr. Poulose's explanation: "But in aging, microglia fail to do their work, and debris builds up.  In addition, the microglia become over-activated and actually begin to damage healthy cells in the brain.

Our research suggests that the polyphenolics in berries have a rescuing effect.  They seem to restore the normal housekeeping function.  These findings are the first to show these effects of berries."

How Does It All Work?  The scientists found that berry extracts inhibit the Darth Vader-like protein that's responsible for the slowing down of the brain housekeeping process, known as "autophagy".  Berries put the microglia back to work, cleaning up our brains.

What Are the Best Sources of this Powerful Antioxidant?  Poulose says all berries & even walnuts are rich sources of the kind of polyphenolics that boost the brain-cleaning cells.  He recommends eating whole foods, not supplements, in order to get a full range of the hundreds of antioxidants found in real fruits & vegetables--and to eat frozen berries when fresh ones are unavailable.

Try Forbidden Black Rice - It's a Lower Cost Source of Anthocyanin Antioxidants

While Dr. Poulose was pitching berries for brain health at the American Chemical Society Meeting, Dr. Zhimin Xu of Louisiana State University's Food Science Department was extolling the virtues of Forbidden Black Rice.  

So, why is it called forbidden?  Because in ancient China the nobles knew a good thing when they saw it.  They kept it all for themselves, and forbade the common folk from eating this precious black rice.

Dr. Zhimin Xu's Pitch for Black Rice:  "Just a spoonful of black rice bran contains more health promoting anthocyanin antioxidants than are found in a spoonful of blueberries, but with less sugar and more fiber and vitamin E antioxidants.

If berries are used to boost health, why not black rice and black rice bran?  Especially, black rice bran would be a unique and economical material to increase consumption of health promoting antioxidants."

What makes black rice better than brown rice?   Black rice gives you more bang for the buck than brown rice.  Sure, brown & black rice both contain the nutritious bran that's high in a vitamin E compound known as gamma-tocotrienol & gamma-oryzanol antioxidants.  These nutrients help lower the "bad-guy" LDLs.  But only black rice will also give you higher levels of anthocyanins, the same powerful antioxidants found in berries--the ones that benefit the brain.   They're found in the blue in blueberries, and the black of Forbidden Rice.

Where do you find Forbidden Rice?  Yep, this is exotic stuff.  It's used in Asia for food decoration, puddings, noodles & even sushi.  A year ago I bought some at Whole Foods when I was trying out a recipe for Forbidden Rice Pudding with Blueberries.  I looked for some yesterday & they were temporarily out-of-stock at my local store.  Try the Lotus Foods brand, that you can find here. 

As for the pudding, it came from my recipe guru, the New York Times' Martha Rose Shulman (see photo above).   But, something just wasn't quite right with its proportions of liquid-to-dry ingredients & it never thickened properly.  I'm hoping to rework her recipe when I get some more Forbidden Rice. 

Here's Martha's recipe--make it at your own risk!  Next time I'm going to skip the water, and add just enough vanilla hazelnut milk as the recipe on the RICE package calls for, plus a bit more to make it creamy.  Or maybe I'll just look for a rice pudding recipe, and sub the regular rice for the Forbidden Rice, and then add the blueberries.  Mega-anthocyanins with this dessert!  Serious brain food.

Are You a Vegan Athlete and Wondering If You Are Getting Enough Protein?

Be sure to check this out.  I found this helpful guest post by "No Meat Athlete" on a favorite blog of mine: The Front Burner.  

The 5 Warning Signs You Aren't Getting Enough Protein and What to Do About It- click here.

1. You're tired when you shouldn't be.

2. You’re weak when you lift weights, run, do yoga, or do any other strenuous activity.

3. You’re flabby where you used to be muscular.

4. You’re getting injured and not recovering quickly.

5. Your hair is falling out.

The author explains how to determine how much protein you need, and what plant-based sources will give you the most.  He also explains the common pitfalls of newbie vegan exercisers. Good stuff.

Real Life Adventures - Gary Wise & Lance Aldrich 9/6/10

Nutraceuticals - Evidence-Based Medicine for Vitamins & Supplements - Safety, Side Effects, Drug Interactions - How to Get Reliable Information

 

 

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Before May 12, 2010, I'd never met nor had the opportunity to hear Dr.Tom Morledge speak.  I only knew that he had a long-time interest in wellness and integrative medicine--and that he kept a close watch on the scientific literature to determine what's working--and what's not. Definitely, my kind of physician.

Earlier this month I had a chance to attend a Wellness Grand Rounds where Morledge spoke on,  "Nutraceuticals from A-Z".  Tom had so much information to fit into one hour that he was forced to speak at mach speed--and only got as far as H!

Morledge does his homework.  When it comes to using nutritional supplements in medical practice, he wants to know their mechanism of action, the evidence for their efficacy, and how they might interact with other pharmaceutical drugs--as well as their potential side effects.   And quality control of nutraceuticals is of prime importance to him--knowing which companies have the highest standards--because unlike drugs, vitamins & supplements are not regulated by the FDA.

Use my notes only as a spring-board for your own research--and certainly consult your own physician!  I could have missed some key points.  I could have misheard something.  I don't have transcripts, Power Point slides, or even a recording with which to double-check my notes. 

Who is Dr. Thomas Morledge?   He's a board certified physician in Internal Medicine and Pediatrics--and he's certified with the American Board of Holistic Medicine.  He's a clinician in the Cleveland Clinic's Center for Integrative Medicine, as well as the Medical Director for their Wellness Enterprise.  He walks his talk.  He's a spare-time farmer & gardener, a triathlete, with a passion for healthy cuisine, spirituality, and music.  Plus, he's easy-going, incredibly knowledgeable, with a sense of humor, to boot!

Alpha-Lipoic-Acid

This is an anti-oxidant that also helps the body to recycle other anti-oxidants--definitely a good thing!  It dampens damaging free-radicals, and has been successfully used to treat diabetic neuropathy.   In clinical studies of its use for the treatment of diabetic neuropathy, 53% of people with diabetic peripheral neuropathy experienced improvement.

Neurontin is the standard medical treatment for diabetic neuropathy--and it comes with serious side effects.  And the stats for Neurontin aren't as good as ALA--1 out of 3 patients improve. 

ALA is the definite winner in this match-up.  It also has low toxicity, and minimal drug interactions.  There is some theoretical concern about its use in cancer patients--a situation where you don't want anti-oxidants to interfere with chemotherapy.

Bottom Line:  It's an excellent anti-oxidant, with an optimal recommended dose of 300 mg/ 2-3 times a day.  I'm a personal fan of Juvenon--the ALA/acetyl L-Carnitine supplement developed by Dr. Bruce Ames of UC Berkeley. 

Art of Medicine

This is the concept of personalized medicine--how to figure out what's best for an individual.  Morledge prefers to consult evidence-based-medical literature when it's available--but it doesn't exist for every drug, nutraceutical, or condition.  The same goes for the gold standard in medicine--the randomized controlled trial.  They aren't always available--and because of the high costs involved in running these trials--they're often scarce when it comes to nutraceuticals.  Meta-analysis--when a researcher looks at all the clinical trials for a particular treatment or condition to determine what's working and what's not-- is an even better resource--but not often available. 

Something else to consider:  According to Morledge, medicine is good at figuring out mortality statistics (lives saved by a treatment)--but it isn't very good at measuring VITALITY.

One measure or marker of vitality is how much muscle mass is preserved as one ages.  After age 40 we start to lose 10% of our muscle mass per decade--resulting in the physical frailty of the elderly, and loss of organ reserve.  Decline often starts in the 50's & 60's--and according to Morledge, it's possible to prevent disability for 7 years--which bottom line, is the "name of the game", & more important than just extending years.  Another good reason to exercise, and weight train as we age.  Use it or lose it.

Another newer measure of vitality is telomere size.  Telomeres are similar to the protective plastic caps on shoelaces.  They protect valuable genetic material needed for our cells to divide properly, and to repair worn-out cells. The greater the size of the telomeres as we age, the better the chances for longevity.  In fact, increased telomere size is a marker for decelerated aging.  I've written often about telomeres--and it should be no surprise that exercise, diet, and omega 3's have all been shown to preserve & increase telomere size.  Click here to read more.

Boswellia

This was a new one for me.  It's a nutraceutical that comes from tree resin--and is well known for its anti-inflammatory properties.  It's been used for asthma, Crohn's disease, and osteoarthritis.

Here's how it works:  Boswellia inhibits arachidonic acid--an inflammation precursor commonly found in meat, eggs, & dairy.

5-Loxin is the standard nutraceutical product name for Boswellia, and that's what you want to look for.

Osteoarthritis and the knee:  In a 65 person study, 250 mg of 5-Loxin showed benefit in relieving stiffness, function, and pain.  Measurements of knee inflammation also decreased significantly.

5-Loxin/Boswellia is safe, with no identified drug interactions, and its anti-inflammatory benefits have been documented through biomarker measurments.

It has few reported adverse effects, and they're minor:  nausea & heartburn.

Since 5-Loxin is not well-absorbed it should be taken with a fatty meal. 

Dose:  250 mg/day--it comes typically in 50 & 75 mg capsules.

Bioavailability

How do we know if a nutraceutical works?  How available is it to the body after it's ingested?  This is a complex & difficult question.  First of all, it has to go into the small intestine, and it has to be a,bsorbed.  

Take the ORAC Index for example--the measure of foods by their anti-oxidant capacities.  Even if a food is known to have a high anti-oxidant ranking (ORAC index) it's still difficult to know how "bioavailable" its anti-oxidants will be after the food is eaten. Are its anti-oxidants actually making their way into the bloodstream--and at what levels?   We have to judge by other markers of improvement.  To read more about ORAC & antioxidants, click here.

Consumer Labs

This is a recommended online resource that evaluates nutraceuticals and vitamins for their active ingredient content, safety and purity.  But here's a little known fact about this group that's important to be aware of.

If Consumer Labs, acting as an independent "watch-dog agency" pulls products off the shelf to measure and analyze--you'll find the results on their website.  But, if a company pays them to evaluate and analyze their product--and it gets a negative evaluation--it won't be found on their website.  Something to keep in mind.  

Morledge thinks that the low-cost online membership to Consumer Labs is worth the price for the assurance it provides about the content & safety of vitamins & supplements.  Click here for that link.

Morledge has personally made visits to three nutriceutical companies.  Two he found to be stellar--following all the proper safe manufacturing practices--while  the third one he described as a "nightmare".  He declined to mention the names of these companies publicly, but if you want to know which companies have passed his quality tests, take a look at Cleveland Clinic's 360 Wellness site for trustworthy manufacturers & their supplements.  Click here

Vitamin C

There have been a lot of proposed benefits and uses for vitamin C over the years--but bottom line, the research hasn't lived up to the claims.

Treatment and prevention of colds:  only 8% of people will reduce the duration of a cold, and only by one day by taking vitamin C--and that doesn't take into account the "placebo effect".

But...there is one proven benefit for vitamin C.  Its best indication is for the prevention of colds in endurance athletes--because their extreme exercise training can suppress their immune system.  Vitamin C has been shown to prevent colds in athletes only.  And, not with mega-doses.  The most beneficial dose has been 125-250 mg twice a day.

Vitamin C has a low toxicity profile, and it's cheap.

Vitamin D

If you live in the Northern latitudes, between October through April, ultraviolet rays are just not available, and 70-80% of people living in Northern communities are found to be deficient in vitamin D.  The levels don't get much better in the summer either, because so many of us don't venture outside often enough--and when we do, we're often slathered with sunscreen.

Quick history:  The original RDA for vitamin D was based solely on the amount needed to prevent rickets.  As it turns out, that is a woefully low amount, 400 IUs.  Today, research studies are showing that low D is associated with osteoporosis, falls in the elderly, upper respiratory infections, breast cancer, multiple sclerosis, and more.

Morledge mentioned that the obstetric and gynecologic associations have recently raised their recommended levels of vitamin D to 2000-4000 IUs/day--but I was not able to substantiate this recommendation--except for the recent NIH study completed by Drs. Bruce Hollis & Carole Wagner that I've posted about in the past.  Cick here.

So, what's the optimal blood level for vitamin D, according to Morledge?  Definitely a score of 30 or more on the 25-hydroxy-vitamin D test--but he says aiming for 40 is reasonable.  He advised 1000 IUs as the upper limit for infants, and 2000 IUs for everyone else.  To read more about vitamin D, and what the vitamin D experts recommend click here.

Drug interactions:  Certain drugs may increase or decrease the absorption of vitamin D, including St. John's Wort, which has many potential interactions with drugs.  Other drugs known to interfere with vitamin D absorption include:  anticonvulsants, bile acid sequestrants (for cholesterol), Tagamet, corticosteroids, and heparin.

Morledge recommends consulting the Natural Standard Index--the Authority on Integrative Medicine to check for drug interactions with any nutriceuticals.  I feel fortunate that my library has this excellent resource available online--but check with your local medical or public library to see if they have access to this valuable resource.  Click here

Vitamin E

There are definitely issues concerning taking vitamin E in its natural form--and its synthetic form.  Some adverse effects have been associated with taking vitamin E at levels over 400 IUs--namely, increased mortality for those who are taking statins, and potential adverse effects for those with bleeding disorders or head & neck cancers. 

Morledge wouldn't take vitamin E over 200 IUs/day.  He advises getting vitamin E from food sources like avocados, wheat germ, nuts, & seeds.

He knows of no clinical trials that used natural mixed tocopherols (vitamin E)--most trials have used the synthetic form. 

SAMe

This supplement has been successfully used for osteoarthritis pain.  The journal BMC Musculoskeletal Disorders looked at how SAMe matched up against celecoxib (Celebrex) in the treatment of osteoarthritis.  Click here for the article.

The researchers found that  SAMe was as effective as Celebrex for improving pain relief in osteoarthritis--the only difference was that it took a few weeks longer for SAMe to work.  

The added bonus:  It has limited side effects--unlike other anti-inflammatories.

Downside:  The cost.  The SAMe dose that relieves osteoarthritis pain is 1600 mg/a day--which amounts to about $8/day--and is obviously very  expensive.

SAMe and depression.  Here's another use for SAMe.  In reviews of the medical literature SAMe turns out to be as effective for the treatment of depression as prescription anti-depressants--and with very limited side effects.  Click here for the review.  Dosage is the same:  1600 mg/day

Functional Medicine

What's this?  It's basically integrative medicine--looking at each person's story before deciding on a course of treatment.  It's looking at an individual's level of oxidative stress, energy, fitness, stressors, sleep, support system, and diet.

We're obviously not all the same--and some of us will  need more or less of some things than someone else.  That might mean removing foods that we are sensitive or allergic to--or adding prebiotics.  You get the idea. 

Ginger

For nausea & vomiting--think ginger--and I don't mean ginger ale.  It's been studied for use in a variety of settings: pre-op, obstetrics, and for motion sickness. 

Morledge says you can't base nutriceutical usage on one study--you need many--a basic rule of medical research.

As for ginger, it looks like it's a good treatment for nausea & vomiting.  It's inexpensive, it has limited side effects, and limited drug interactions.

Recommendations:  A total of 1 gram a day--taken as 250 mg/ 4 times a day for pregnancy.  My note: Definitely consult your doctor on this one--especially for pregnancy!

Glucosamine

A recent UK Health Technology Assessment Report looked at the medical literature, and the esteemed Cochrane Systematic Reviews Database to assess the benefit of glucosamine.  Click here for that report.

Bottom line:  Glucosamine provides a little bit of pain relief for knee pain.  Its pain relief is slightly better than that of a placebo--but, and this is a big but...the placebo was 40% effective!  Its toxicity level is also low.  1500 mg/day is the recommended dose.

"To market a medication (pharmaceutical drugs), all you have to do is prove that it's better, on average, than a sugar pill.  A drug that works 20% of the time, for instance, may be considered effective--even though it does nothing for 80% of patients."

--Mark Gibson, deputy director of the Center for Evidence-Based Policy at Oregon Health & Sciences University--

Matched against non-steroidal anti-inflammatories--glucosamine might be the better choice, because it is safer, and has less side effects than NSAIDS. 

It has a half-life of 16 hours, which means you can take it once a day and still get relief.

How does it work?  Glucosamine is absorbed into the cartilage and it helps repair the cartilage, as well as decreasing cartilage degradation.

Hot Flashes

According to the Cochrane Database for Systematic Reviews, the gold standard for systematic reviews, there is no conclusive evidence for the benefit of soy isoflavones in alleviating hot flashes. Click here for the abstract.

High doses of isoflavones seem to do a better job than low doses.  And there is no evidence of adverse side effects.  Here's an interesting point to consider when it comes to the soy-hot flash question.  The women who were given the placebo quit right away--because there was clearly no relief for them!

Morledge says that a nutriceutical made from soy (specifically fermented daidzein), known as S-(-)Equol, is excellent for the relief of hot flashes.  A dose of 3 times a day (sorry, that's all I jotted down) has shown statistically significant benefit in the relief of vasomotor (hot flashes) and somatic (physical) symptoms of menopause.  Click hereto read more.  

I wasn't able to find out much about this, however, a number of just published "ahead of print" articles about S-Equol have just appeared in May 2010 in the Journal of Nutrition, including, "Equol Improves Menopausal Symptoms in Japanese Women" by Takeshi Aso.  In Aso's study women taking 10 mg of an S-Equol supplement experienced significant relief of their menopausal symptoms.  The supplement was developed by Otsuka Pharmaceuticals.

So there you have it.  Nutriceuticals from A-H.  I-Z should be coming in November, 2010.  Please consult your own physician before starting any supplements. This post is just a transcription of my lecture notes--and may be incomplete or misinterpreted.

I'd love to hear if anyone has any personal experience with any of these supplements--pro or con. Please let me know.